12/04/2016

Strength:

1) Snatch complex: 10 rounds – Every 2 minutes, perform:

-1x power snatch + 2x hang squat snatch + 3x squat snatch (Work up to a max for the day)

Work Capacity: Complete as many reps as possible in 15 minutes of:

-60x toes to bar

-50x deadlifts (50 kg/35kg)

-40x pull ups

-30x shoulder to overhead ((50 kg/35kg)

-20x box jumps (24in/20in)

-10x overhead squat  (50 kg/35kg)

Conditioning: Complete the following until you hit 5,000m:

-1 minute max effort row

-1 minute easy pace row

-:45 max effort row

-:45 easy pace row

-:30 max effort row

-:30 easy pace row

*Goal is in 4 rounds or less for advanced and under 5 rounds for intermediate and beginning